| List Of Red Fruits | Serving Size | Grams | Calories | Rich in | Benefits |
|---|---|---|---|---|---|
| Red Apple | 1 medium | 212 | 125 | Calcium, Iron, Pottasium | Lower risk of Heart Disease, Diabetes |
| Strawberry | 1-cup serving | 100 | 32 | Phosphorous, Calcium, Potassium Folate, Vitamin K, Manganese | Heart Health, Lower Blood Pressure, Regulate Blood Sugar |
| Watermelon | 1 NLEA serving | 280 | 85 | Vitamin C | Antioxidants |
| Cherry | 1 Cup without pits | 155 | 77 | Vitamin C, Potassium, Sugar | lower cholesterol, blood sugar, and blood pressure. |
| Cranberry | 1 cup raw | 100 | 46 | Vitamin C, Manganese, Copper | Antioxidants, Urinary Health |
| Red Cactus Pear | 1 Cup | 149 | 42 | Magnesium, Vitamin C, Vitamin B6 | Treat Diabetes, Lower Cholesterol, Fight Inflammation |
| Pomegranate | 1 average Pomegranate | 282 | 234 | Vitamin C, Folate, Magnesium Phosphorus, Potassium | Anti-cancer Phytonutrients, Digestive support |
| Blood Orange | 1 medium orange | 154 | 80 | Vitamin C, Vitamin A | Healthy Immune System |
| Raspberry | 1 Cup | 123 | 65 | Potassium, omega-3 fatty acids | Heart Health |
| Cherry Tomato | 1 Cup | 100 | 25 | Skin, Bones, Immune system | |
| Red Currant | 1 Cup | 112 | 63 | Fiber | Digestive Health |
| Red Plum | 1 Medium | 75.5 | 35 | Fiber, Potassium, Zinc, Vitamin E | Immune system, Digestion, Inflammation. |
| Red Goji Berry | 5 tablespoons of dried Goji Berry | 28 | 98 | Fiber, Iron, and Vitamins A and C | Antioxidants |
| Chili Pepper | 1 Pepper | 45 | 18 | Vitamin C, Vitamin B6, Magnesium | Decreasing the risk of heart disease |
| Red Anjou Pear | 1 Small | 126 | 78 | Magnesium, Iron, Vitamins K, C, B6 | digestive health, blood sugar regulation |
| Red Dragon Fruit | one-cup serving | 277 | 136 | Magnesium, Vitamin C, Fiber | Prevent Cancer and protect the body from toxins |
| Desert Quandong | Vitamin E, Folate, Calcium, Magnesium. | ||||
| Red Chokeberry | 1/4 cup of dried Berry | 12 | 45 | fiber, vitamin C | immune-boosting |
| Five-Flavor Berry | ½ tsp | 1 | 5 | Treat coughs, Liver Conditions, Digestion Problems, Fatigue. |
|
| Red Grapefruit | 1 Fruit | 83 | 106 | Vitamin C, Dietary Fibre , sugar | |
| Red Guava | 165 | 112 | Vitamin C, Potassium, Vitamin A | ||
| Red Kiwi | 2 medium fruit | 150 | 80 | Fiber and Vitamin C | |
| Hala Fruit | 100g | 100 | 86 | calcium, phosphorus | Heart health, Improve Digestion, Increase bone density |
| Rambutan | 1 cup | 150 | 72 | Fibre | Antioxidants |
| Highbush Cranberry | 100 | 55 | Vitamin C | ||
| Red Durian | 1cup | 243 | 375 | Vitamin C, Potassium Vitamin A | Digestion, heart health, Controlling blood pressure. |
| Java Apple (Wax Apple) | 1 mediun | 100 | 25 | Vitamin C and A | |
| Red Grape | 10 Seedless Grapes | 49 | 34 | Potassium, Manganese, Vitamins B, C, and K. | |
| Red Passion Fruit | 1cubed dragon fruit | 170 | 102 | iron, magnesium, and fiber | Skin, Vision, and Immune system. |
| Jujube Fruit | 3 fruits | 100 | 79 | Vitamin C, Calcium, Iron | Bone health |
| Nectarine | 1 Fruit | 140 | 60 | Vitamin C, Potassium, Vitamin A | Boost immunity, lower blood pressure, |
| Red Tamarillo | 1 tamarilo | 120 | 24 | Antioxidants | |
| Pluto | Fiber, Potassium, Vitamin C. | ||||
| Red Banana | 1 mediun banana | 118 | 110 | Calcium, Potassium | Bone Health |
| Chinese Bayberry | 316ml juice | 316 | 198 | Vitamin C | |
| Lychee | 7 Lychees | 100 | 60 | Iron, Copper, Manganese, Magnesium, Phosphorus | |
| Red Bell Pepper | 1 mediun | 119 | 36.9 | Vitamin C, Vitamin A, Fiber | They help protect against some cancers and cardiovascular disease. |
| Red Mango | 1 fruit | 207 | 135 | Vitamin C, Vitamin A, Calcium, Fiber | |
| Red Mulberry | 1 cup | 140 | 60 | Iron, Vitamin C | |
| Tomato | 1 mediun tomato | 123 | 22 | Vitamin C, Potassium Vitamin A | Heart health |
Red foods are not only visually appealing but also packed with health benefits. They are rich in antioxidants such as lycopene and anthocyanin, which help fight oxidative stress and reduce the risk of heart disease, cancer, and other health problems. Some examples of red foods include bright red bell peppers, cranberries, pomegranates, cherries, strawberries, raspberries, watermelon, tomatoes, and blood oranges. These vibrant red foods can be incorporated into various dishes and recipes to add color and nutrition to your diet.
Health Benefits of Red Foods
Red foods offer a wide range of health benefits. They are rich in vitamins, minerals, and phytonutrients that boost the immune system, improve heart health, and reduce inflammation.
One of the key advantages of eating red foods is their abundance of antioxidants. These red antioxidants, such as lycopene and anthocyanin, play a vital role in protecting the body from harmful free radicals that can cause cell damage and increase the risk of chronic diseases.
By including red foods in your diet, you can reap the benefits of these powerful antioxidants. Lycopene, for example, is found in tomatoes, watermelon, and red bell peppers, and has been associated with a reduced risk of certain types of cancer, particularly prostate cancer.
Anthocyanins, found in fruits like cherries and berries, have been shown to have anti-inflammatory properties and can help improve cardiovascular health. These compounds also contribute to the vibrant red color of these fruits, making them visually appealing and enticing to eat.
Red foods are also a great source of dietary fiber, which aids in digestion and promotes satiety. Including a variety of red fruits and vegetables in your diet can help you feel fuller for longer and maintain a healthy weight.
Some examples of red foods that you can incorporate into your meals include:
- Tomatoes
- Red bell peppers
- Watermelon
- Cherries
- Strawberries
- Raspberries
- Pomegranates
- Beets
These red foods can be enjoyed in various ways, whether raw in a salad, grilled, or incorporated into a delicious recipe. They not only add vibrant color to your plate but also provide a host of essential nutrients that contribute to a well-rounded and nutritious eating plan.
References:
- Bray, G. A., Kim, K. K., Wilding, J. P., & World Obesity Federation. (2016). Obesity: a chronic relapsing progressive disease process. A position statement of the World Obesity Federation. Obesity reviews, 17(9), 897–909. https://doi.org/10.1111/obr.12442
- Haslam, D. W., & James, W. P. (2005). Obesity. Lancet (London, England), 366(9492), 1197–1209. https://doi.org/10.1016/S0140-6736(05)67483-1
Delicious Red Food Recipes
Red foods offer not just health benefits but also a burst of flavors in various delicious recipes. Whether you’re craving something refreshing, hearty, or indulgent, there’s an array of mouthwatering options to explore. Red fruit smoothies make for a perfect breakfast or snack. Blend fresh strawberries, raspberries, or cherries with yogurt and a touch of honey for a delightful treat.
If you’re in the mood for a light and vibrant salad, try a watermelon salad. Combine juicy watermelon chunks with tangy feta cheese, crisp cucumber slices, and fresh mint leaves. Drizzle with a balsamic glaze for extra zing.
For those who prefer savory options, consider making beef carpaccio. Thinly sliced raw beef tenderloin is paired with arugula, Parmesan cheese, and a zesty dressing. The rich red color of the meat creates a visually stunning dish.
Another fantastic red food recipe is roasted beet hummus. Blend roasted beets, chickpeas, garlic, lemon juice, tahini, and olive oil until smooth. Serve with pita bread or crispy veggies for a healthy and vibrant snack or appetizer.
If you enjoy experimenting with traditional recipes, try making a cranberry sauce to accompany your holiday meals. Simmer fresh cranberries with orange juice, sugar, and warm spices until thick and luscious.
Red foods can also play a crucial role in both Italian and Eastern European cuisines. Whip up a tomato-based marinara sauce to enhance your pasta dishes. Or delve into the flavors of borscht, a hearty beet soup that originated in Eastern Europe.
When it comes to desserts, red fruits shine in all their glory. Bake a classic raspberry pie or a decadent cherry cake. For a tangy and sweet treat, spread homemade cherry jelly on warm buttered toast.
Get creative and explore the wonderful world of red food recipes. With their vibrant hues and delicious flavors, these recipes will add a pop of color and nutritious goodness to your meals.